Diet & Nutrition

Diet & Nutrition

Carbohydrates
1. Simple
  1. Found in fruits
  2. Easily digested
2. Complex
  1. Found in nearly all plant-based foods
  2. Take longer to digest
3. Main source of energy
4. Food is digested and converted into glucose
  1. Stored in muscles & liver as glycogen
Fats
1. LDL (Low Density Lipoprotein)
  1. Bad cholesterol
  2. Builds fatty deposits in arteries
2. HDL (High Density Lipoprotein)
  1. Good cholesterol
  2. Removes LDLs
3. Need more O2 to break down
  1. Broken down aerobically
Proteins
1. Growth & repair
2. Combinations of amino acids
3. Minor source of energy
4. Found in meat, fish, eggs & dairy
Vitamins
1. Fat soluble
  1. A
  2. D
    1. Made by skin when exposed to sunlight
      1. Absorbs calcium
        Keeps bones & teeth healthy
  3. E
  4. K
  5. Found in fatty foods & animal products
2. Water soluble
  1. B
    1. B1
      1. Yeast, eggs, liver, wholegrain, nuts, red meat, cereal
        Breaks down & releases energy from food
    2. B2
      1. Dairy, liver, veg, eggs, cereal, fruit
        Breaks down & releases energy from food
        Keeps nervous system healthy
    3. B6
      1. Meat. fish, eggs, break, veg, cereal
        Forms haemoglobin
        Helps body use & store energy from protein & carbs
    4. B12
      1. Red meat, dairy, fish
        Makes red blood cells
        Keeps nervous system healthy
        Releases energy from food
  2. C
    1. Green veg & fruit
      1. Protects cells & keeps them healthy
      2. Helps maintenance of bones, teeth, gums, connective tissue
  3. Found in wide range, inc. fruit, veg, dairy
Minerals
1. Assist bodily functions
2. Calcium
  1. Strong bones & teeth
3. Iron
  1. Helps form haemoglobin
4. Found in meat, fish, eggs, dairy, cereal, veg, fruit, nuts
Fibre
1. Found in wholemeal bread, pasta, potatoes, nuts, seeds, fruit, veg, pulses
2. Slows down time it takes the body to break down food
  1. Slower, more sustained release of energy
3. Prevents constipation
4. Aids in digestion
Water
1. 60% person's body weight
2. Transports nutrients, hormones, waste
3. Regulates body temp
  1. Prevents overheating
    1. Sweat
4. Prevents dehydration
  1. Symptoms of dehydration
    1. Increased blood viscosity
    2. Reduced sweating
    3. Muscle fatigue & headaches
    4. Reduction in exchange of waste products/transportation of nutrients
    5. Increased heart rate
    6. Decreased performance

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	Created by Wesley Spearman almost 7 years ago